TDW with Jenny at 11

1. Warm-Up
2 min. easy jog, functional warm-up exercises (lunges, hip rotations, hip hinges, butt kicks , high knees)
Movement Maximizers - ankle tilts, Near/ Far vision drill
3 min. easy jog
Progressive Run at 25%, 50%, 75% about 150 yds - do it 3 times
Run hard and stop on command, drop into athletic ready stance about 100 yds - 2 times
2. Circuit #1 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Sprint
Supermans
Run with Body bar overhead
Rows
Squat and toss med ball high into air, using legs, core and shoulders
3. Circuit #2 - 5 exercises, 1 min. at each station, rest between exercises is only about 10 seconds, just long enough to get to next exercise. At end of entire circuit rest 45 seconds, repeat circuit again and rest 2 minutes.
Spin bike all out
Bicycle sit-ups
Med ball slam
Box jump burpees
Walking lunges with bicep curl
4. Cool-down - Walk easy, recover your HR, ankle tilts, near far vision drill, stretches, deep abdominal breathing
YOU DID IT- FINISHED!